METABOLIC MAKEOVER - WEEK TWELVE

WELCOME TO B3'S METABOLIC MAKEOVER PROGRAM.  THIS IS THE LAST WEEK! TIME TO FINISH STRONG AND SHOW YOURSELF THAT YOU GOT THIS!!!!

FIND WEIGHTS THAT YOU CAN CONTROL BUT ARE CHALLENGING TO COMPLETE. THE REP SCHEME IS LOW, BUT THE MOVEMENTS SHOULD BE PERFORMED AT A BRISK PACE IN BEST FORM!

EQUIPMENT NEEDED THIS WEEK:

  • KETTLEBELLS WITH VARIOUS WEIGHTS
  • DUMBBELLS WITH VARIOUS WEIGHTS
  • BENCH WITH INCLINE
  • TRX OR SUSPENSION TRAINER
  • TIMER FOR WORK & REST INTERVALS

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

 

DAY ONE

TRX BURPEES

  • PERFORM EIGHT (8) REPETITIONS

MOVE IMMEDIATELY TO DUMBBELL SQUAT, CURL, AND PRESS TO CONTINUE THE CIRCUIT

DUMBBELL SQUAT, CURL, & PRESS

  • PERFORM EIGHT (8) REPETITIONS

MOVE IMMEDIATELY TO RENEGADE ROW TO CONTINUE THE CIRCUIT

RENEGADE ROW

  • PERFORM EIGHT (8) REPETITIONS PER ARM

MOVE IMMEDIATELY TO LATERAL BOUNDS TO CONTINUE THE CIRCUIT

LATERAL BOUNDS

  • PERFORM EIGHT (8) REPETITIONS PER FOOT

MOVE IMMEDIATELY TO CONTRALATERAL SINGLE LEG DEADLIFTS TO CONTINUE THE CIRCUIT

CONTRALATERAL SINGLE LEG DEADLIFTS

  • PERFORM EIGHT (8) REPETITIONS PER LEG

MOVE IMMEDIATELY TO KETTLEBELL PULLOVER TO CONTINUE THE CIRCUIT

KETTLEBELL PULLOVER

  • PERFORM EIGHT (8) REPETITIONS 

MOVE IMMEDIATELY TO HOLLOW ROCK TO CONTINUE THE CIRCUIT

HOLLOW ROCK

  • PERFORM EIGHT (8) TO TWENTY (20) REPETITIONS

  • MOVE IMMEDIATELY TO TWO ARM KETTLEBELL SWINGS TO FINISH THE CIRCUIT

 

 

 

 

 

STOP!

YOU HAVE COMPLETED THE FIRST ROUND OF THE SPEED CIRCUIT.

RETURN TO TRX BURPEES AND COMPLETE 4-6 ROUNDS OF THE CIRCUIT TO COMPLETE THE WORKOUT

REST INTERVAL SHOULD BE IDEALLY 1:1 RATIO WITH WORK TIME. INITIALLY, YOU MAY NEED LONGER.

 

FINISH DAY ONE WITH CARDIO IN 22-26 MINUTES STEADY STATE CARDIO - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 22-26 MINUTES.

WALK - JOG - CYCLE - ROW - STEPPER - TREADCLIMBER - ELLIPTICAL

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 57-74% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.57 = LOW RANGE OF HEART RATE

EMHR X  0.74 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES

DAY TWO & DAY FOUR

DAY TWO & DAY FOUR ARE REST AND RELAX DAYS. MAKE SURE TO FUEL UP AND RECUPERATE. FOAM ROLLING AND MOBILITY WORK WOULD BE THE MOST ACTIVITY DESIRED

DAY THREE & DAY FIVE

REPEAT THE WORKOUT FROM DAY ONE

DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK ELEVEN WILL BE IN YOUR INBOX SHORTLY. TO ACHIEVE MAXIMUM FITNESS PARTICIPATE IN LOW INTENSITY STEADY CARDIO FOR 30-45 MINUTES DURING THE BREAK (APPROXIMATELY 57-74% OF ESTIMATED MAX HEART RATE).